40/20s 120% 3 sets of 8

• Cycling
• 50mTime
• 69Stress
• 0.91Intensity
• 40Popularity

About this workout

This VO2 max workout features 40/20s at 120% FTP, pushing your limits with hard efforts followed by brief recoveries — perfect for building the capacity needed when the road kicks up or to hang on during aggressive race surges. Incorporate this classic set into your routine to boost your top-end power and enhance your performance on climbs and during critical race moments.

Workout structure

• 5 min @ 50-75% (50-75w)
• 3 min @ 65% (65w)
• 8X
  • 40 sec @ 120% (120w)
  • Rest 20 sec @ 65% (65w)
• 5 min @ 65% (65w)
• 8X
  • 40 sec @ 120% (120w)
  • Rest 20 sec @ 65% (65w)
• 5 min @ 65% (65w)
• 8X
  • 40 sec @ 120% (120w)
  • Rest 20 sec @ 65% (65w)
• 3 min @ 65% (65w)
• 5 min @ 75-50% (75-50w)